I fit a mini-podcast retreat in there! We weren’t sure if it was going to happen (TS/Hurricane Nicole) but Laura made it down and we got to spend ~48 hours in the Keys recording episodes, brainstorming guests and topics, and planning out our Patreon curriculum for all of 2023.
It was a working trip, but a fun one! My favorite part was lying in a hammock on the beach! Love that we have kept BOBW going strong for >5 years now and have lots of interesting guests and topics planned for the coming months.
M: Run with my fast friend!! Splits: 10:37 (most of that part alone going to meet her), 8:56, 9:03, 9:33. 4.22 mi total, 72F 84%
T: 2 warmup @ 10:21 and 10:09/mi, 3 @ tempo (consecutive – 9:00/mi, 9:23/mi, 9:08/mi – was supposed to be between 9:10-9:20), 1.75 cooldown @ 11:00/mi. 6.75 mi total, 69F 86%
W: rest other than the less than 1 mile walk I dragged the kids on . . .
R: 5 mi average 10:10/mi (10:26, 10:07, 10:07, 10:10, 9:57), 75F 86% + 30 min strength (20 min full body, 10 min core)
F: Treadmill (in keys): 2 mi warmup @ ~10:15/mi pace. 3 x (600m @ 7:25/mi, 3 min rest, 400m @ 7:13/mi, 3 min rest, 200m @ 7:05/mi, 5 min rest), 1.5 mi cooldown. 6.75 mi total.
S: Treadmill (in keys): 3 mi between 9:30 – 10:30/mi pace; 20 min strength for runners
S: 12 mi long run, ave 10:20/mi, 69F 95%
Total miles – 37.7, Strength workouts = 2
Bday party with G
Plan for week – I’m on call for the week starting tomorrow at 8 am!